Want a body as rocking as Katniss'? These moves, from Catching Fire trainer Patrick Murphy will have you in shape in no time!

The Moves!

The Moves!

Trainer Patrick Murphy got Jennifer Lawrence, Jenna Malone, and Meta Golding in fighting shape for Catching Fire. Because their roles were so demanding, he developed a workout with high-intensity survival training comprised of balance, agility, strength, and quickness. So they'll help up your soccer, field hockey or lax game, or just get a smokin' hot tribute bod.

Just try these exclusive four moves from a Hunger Games workout! You won't need any equipment—just yourself and a timer!

Prisoner Escape

Prisoner Escape

Get into lunge position, with your hands on your head. Make sure your knee doesn't extend past your ankle. Alternate your jump lunges, switching legs, with your hands behind your head for the whole time. For the best form, try to keep your back as straight as possible.

Do for 30 seconds then rest. Do one more set, for a total of 60 seconds.